Jillian Michaels' motsa jiki na minti daya don iyaye mata masu aiki
Wadatacce
Tauraruwar TV ta gaskiya kuma kocin motsa jiki Jillian Michaels ita ma uwa ce, wanda ke nufin ta fahimci yana iya zama da wahala a dace da motsa jiki mai kyau. Mai ba da horo na sirri ya ba da ɗan gajeren motsa jiki mai ƙarfi tare da abokanmu a Iyaye.com, kuma yana da kyau don ƙona adadin kuzari, haɓaka metabolism, da haɓaka yanayin jiki lokacin da ba ku da lokaci.
"Dukkanmu mun san uwaye ba su da lokacin ɓata lokaci," in ji Michaels. "Muna buƙatar amfani da lokacin mu gwargwadon iko, kuma wannan shine dalilin da ya sa horo tare da mafi yawan dabaru na rayuwa ke samun sakamako mafi kyau idan ɗan gajeren lokaci."
Aikin motsa jiki na Michaels, daga Jillian Michaels app, yana amfani da haɗin haɗin HIIT da motsa jiki da yawa, wanda "gina ƙarfin gaske, kwanciyar hankali, ƙarfi, sauri, ƙarfi, da iko-wanda kowace uwa ke buƙata," in ji ta.
Bi tare da bidiyon kuma gwada shi da kanku!
Jump Jack Squat
Jump jack squat yana da kyau don daidaita yanayin zuciya, ƙananan ƙarfin jiki (glutes da quads), da ƙona calories.
A. Tsaya tare da ƙafafunku tare sannan ku tsallake su waje ɗaya kawai fiye da nisan kwatangwalo na waje.
B. Ku durƙusa tare da madaidaiciyar baya kuma ku taɓa ƙasa tare da titin yatsun ku.
C. Juya baya yana haɗa ƙafafunku tare yayin da kuke tafa hannuwanku sama.
Yi wakili da yawa (AMRAP) na 10 seconds.
Skaters
Skaters suna da kyau don kwandishan na zuciya da jijiyoyin jini, kwanciyar hankali, ƙarfin jikin mutum (glutes da quads), da ƙona kalori.
A. Tsallaka zuwa dama, mai saukowa akan ƙafarku ta dama tare da hagunku yana taɓa ƙasa a bayan daman ku.
B. Yi kwaikwayon matsayin wasan tsere tare da hannunka suna karkata zuwa hagu a jikinka.
C. Maimaita zuwa hagu (tare da hannunka na juyawa dama).
D. Ci gaba da maimaitawa daga gefe zuwa gefe.
Yi AMRAP na daƙiƙa 10.
Squat Jacks
Squat jacks suna da ban sha'awa don gyaran zuciya na zuciya, ƙananan ƙarfin jiki (quads da calves), da kuma calories.
A. Tsaya tare da ƙafafunku tare.
B. Tafi ƙasa cikin kujera, dawo kai tsaye, kwatangwalo baya.
C. Tsayawa ƙasa, tsalle ƙafafu zuwa wuri mara kyau.
D. Komawa kujerar kujera.
Yi AMRAP na daƙiƙa 10.
Samun Surfer
Surfer tashi-ups babban motsi ne don kwantar da jijiyoyin zuciya, core, kirji, kafada, triceps, da quads. Kuma suna ƙona adadin kuzari da yawa.
A. Daga tsayuwa, buga ƙasa mai saukin kai kamar a cikin ƙananan matsin lamba.
B. Yi tsalle zuwa ƙasa cikin tsattsauran ra'ayi tare da gwiwoyi lanƙwasa kamar kuna ɗorawa sama akan jirgin ruwa.
C. Sannan ƙasa ƙasa da maimaita maimaita motsi gaba ɗaya.
Yi AMRAP na daƙiƙa 10.
Hawan Everest
Hawan hawa na Everest suna da kyau don kwandishan na zuciya, zuciya, kirji, kafada, triceps, da quads. Har ila yau, suna ƙone calories masu yawa.
A. Fara a matsayi na katako.
B. Yi tsalle canza ƙafar dama zuwa waje na hannun dama.
C. Koma kan katako.
D. Jump canza ƙafar hagu zuwa waje na hannun hagun ku.
E. Koma kan katako.
F. Ci gaba zuwa wani gefen.
Yi AMRAP na daƙiƙa 10.
Kwancen Burpees
Kwancen burpees na ban mamaki suna da fa'ida ga yanayin bugun zuciya, gindi, kirji, kafada, triceps, da quads. Hakanan babban motsi ne don kunna kalori.
A. Kawo hannayenka ƙasa.
B. Tsalle ƙafafu biyu zuwa gefe.
C. Komawa wurin farawa.
D. Tsalle sama.
E. Maimaita a daya gefen.
Yi AMRAP na daƙiƙa 10.
Kar ku manta da kula da kanku kafin da bayan aikinku!
"Koyaushe ina ba da shawarar dumamar zuciya mai sauri na minti uku zuwa biyar-zaku iya yin gudu a kusa da toshe, tsalle igiya, gudu sama da ƙasan matakanku, da sauransu," in ji Michaels. "Mikewa a tsaye yana da kyau don sanyi, amma mirgina kumfa yana da kyau. Tabbatar da shimfiɗa ko mirgina quads, glutes, hamstrings, psoas, shoulder, triceps, chest, and low back."
Ƙari daga Parents.com
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